Whether it’s been a few months or a few years postnatal, you WILL feel strong, healthy, and fit again!
My clients and I acknowledge the new reality first:
- Time is EXTREMELY limited
- Energy is in short supply
- You may have the desire one day but not the next
- Your abdominals may have separated
- Your hips may have changed
- Your hormones may have you feeling differently than you did prenatal
Identifying challenges up front allows us to keep them in perspective and to not make more of them than we have to. Getting fit and feeling your best is never easy, but if we really know what may derail us upfront, the obstacle becomes more of a speed bump than a brick wall.
Day 1 back to exercise is always the hardest. We never really know what our bodies will be up for. So asking patience, compassion, and kindness of yourself for yourself is vital.
A few movements over a 5-10 minute workout is an awesome place to start. Combine it with some increased walking and you’re well on your way back.
Once you get the first workout under your belt, the following ones become easier.
Since your core, back, and hips go through so much during child birth, let’s start there. The 4 that have worked best for my clients are:
- Lay on your back with knees bent, place fingers inside hip bones, open one knee and close it while controlling the other side.
- If that one feels ok, try (same start position) straightening one leg and lowering it slowly while controlling the rest of your body and return.
- If that one feels ok, start supine with knees and hips at 90 degrees (off floor) (1) bent knee foot to floor and (2) straight leg reaching out and back.
- If that feels ok, side lying clamshells with feet down and w/ feet up.
The first few workouts back should be ones that are low intensity and more easily accomplished. Overshooting on Day 1 or Week 1 involves a less favorable risk:reward ratio and is something that I advise to be really careful of.
You can do this! You are worthy of giving yourself some of that care that you give to everyone else in your life! Start slow, acclimate, build, acclimate, and continue. You’ve got this!
I encourage you to give these moves a try today. Please let me know how it goes. If you know of anyone who might benefit from this, I’d be eternally grateful if you shared it with them.
You will get your body back and feel awesome soon!